Workout Routine

Free

Weekly Full Body

by aria51

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Morning Routine: Daily -

Sunday: Stairs - Monday: Full Body - Tuesday Morning : Pull - Wednesday: Walk - Thursday Morning: Legs- Friday Morning: Push - Saturday: Rest -

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Push

Hammer Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
8
45 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

Hammer Press

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
8
45 sec

triceps extension

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

overhead triceps extensions

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
8
45 sec

lateral raise

4 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
8
45 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

Chest Fly

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
7
45 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

bench press

4 sets

Full Body

Hip Abductor (open)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
8
60 sec

Hip Abductor (open)

4 sets

Hip Abductor (close)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
8
60 sec

Hip Abductor (close)

4 sets

Chest Supported Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
8
60 sec

Chest Supported Rows

4 sets

Assisted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

Assisted Pull Up

4 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Chest Fly

3×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

triceps extension

3×10

Single-Leg Laying Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Single-Leg Laying Leg Press

4×10

Pull

Assisted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
8
60 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

Assisted Pull Up

4 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
8
45 sec

reverse curl

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
8
45 sec

Overload: After 4 successful sessions, Training Max will be suggested to increase by 10 lbs.

curl

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
8
45 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

seated cable row

4 sets

Cable Biceps Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
8
45 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

Cable Biceps Curl

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
8
45 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

lat pulldown

4 sets

Legs

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
8
45 sec

goblet squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
8
60 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
8
45 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 5 lbs.

leg curl

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
8
60 sec

Overload: After 2 successful sessions, Training Max will be suggested to increase by 5 lbs.

hip thrust

4 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
7
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Leg press

4 sets

V Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 10 lbs.

V Squat

3×10

Morning

Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Dumbbell Curl

3×10

Squat

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Squat

3×10

Sit Ups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Sit Ups

3×10

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Glute Bridge

3×15

forward lunges

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

forward lunges

3×15

burpees

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

burpees

3×10